Nutrition for White Beans

White Beans Nutrition Summary

One cup of white beans (262 grams or 0.6 lb) contains 299 calories and 19 grams of protein. White beans consists of 70% water, 21% carbohydrates, 7% protein, and less than 1% of fat.

White beans are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of magnesium, thiamin, Vitamin B6, manganese, copper, phosphorus and zinc.

In one cup of white beans:

• Calories: 299
• Protein: 19 g
• Sugar: 0.8 g
• Dietary fiber: 12.6 g
• Fat: 0.8 g, (Saturated: 0.2 g)
• Sodium: 890.8 mg

There is no significant amounts of cholesterol in white beans.

See the White Beans Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beans, white, mature seeds, canned.

Calories in White Beans

White beans have 299 calories per cup or 114 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

73% of calories in white beans are from carbohydrates, 25% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in White Beans

Calories Similar to White Beans

Some other legume or legume products with similar calories to white beans by weight:

• Pinto Beans: same
• Lentils: +5 calories
• Fava Bean: -10 calories
• Kidney Beans: +18 calories

Protein in White Beans

An excellent source of protein, a single cup of White Beans contains 38% of recommended daily values or 19 grams of protein. In addition, white beans contain significant amounts of all 9 essential amino acids.

• Protein: 19.02 g
• Tryptophan: 0.23 g
• Threonine: 0.8 g
• Isoleucine: 0.84 g
• Leucine: 1.52 g
• Lysine: 1.3 g
• Methionine: 0.29 g
• Phenylalanine: 1.03 g
• Valine: 1 g
• Histidine: 0.53 g

Protein Similar to White Beans

Some other legume or legume products with similar amounts of protein to white beans by weight:

• Pinto Beans: -0.7 grams
• Fava Bean: +0.9 grams
• Tofu: +2.1 grams
• Kidney Beans: +2.3 grams

Vitamins and Minerals in White Beans

An good source of many nutrients, white beans contain abundant amounts of calcium, iron, potassium and folate. In fact, a single cup of white beans contains 52% of recommended daily values or 1189.5 milligrams of potassium. Also an excellent source of iron, a single cup of white beans contains 44% of recommended daily values or 7.8 milligrams of iron.

Vitamins in white beans (1 cup):

• Thiamin: 0.3 mg
• Riboflavin: 0.1 mg
• Niacin: 0.3 mg
• Vitamin b6: 0.2 mg
• Vitamin e: 2.1 mg
• Folate: 170.3 ug
• Vitamin k: 7.6 ug

Minerals in white beans (1 cup):

• Calcium: 191.3 mg
• Potassium: 1189.5 mg
• Iron: 7.8 mg
• Magnesium: 133.6 mg
• Zinc: 2.9 mg
• Selenium: 4.2 ug
• Phosphorus: 238.4 mg
• Copper: 0.6 mg
• Manganese: 1.3 mg

There is no significant amounts of choline, vitamin a, pantothenic acid, vitamin c or vitamin b12 in white beans.

Similar to White Beans for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to white beans:

• Soy Sauce: -50 MG
• Tempeh: -110 MG
• Lentils: -223 MG
• Black Beans: -383 MG

White Beans Nutrition Chart

White Beans in Cooking

White beans are in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of white beans.

Friends and Relatives of White Beans

Foods commonly cooked with white beans:

• Red Bell Pepper
• Lima Beans
• Olive Oil